- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Shoulders, Triceps
Push Up Overview
The push up is an exercise used to build the muscles of the chest. The shoulders and triceps will be indirectly involved as well.
The push up is an old school movement that nearly everyone has performed at one point or another in their lifetime. The exercise is extremely beneficial in not only building the chest but also promoting healthy shoulder stability.
Push Up Instructions
- Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips.
- Extend one leg at a time and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
- Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
- Descend until the upper arms are parallel or your chest touches the floor.
- Push back to the starting point by extending the elbows and driving your palms into the floor.
- Repeat for the desired number of repetitions.
Push Up Tips
- Your arms should resemble an arrow in the bottom position, not a “T”.
- Your spine should remain rigid throughout the entire exercise, think of the pushup as a moving plank.
- Squeeze your glutes and brace your abs before descending in order to keep the ribcage neutral.
- Keep the chin down and don’t look forward.
- Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
- Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
Think about trying to push yourself as far away from the floor as possible.
- Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
- Most folks cut the repetition short and don’t garner the full benefits as such.